How to Shoot Harder

Jay Dyer and Paul Rabil provide key insight into the exercises most important for adding speed to your shot

Offensive players are always looking for ways to improve shot velocity. Along with strengthening the muscles of the lower body and midsection, improving stabilization of the shoulder allows for greater shot velocity. Shoulder stabilization is just as important for a lacrosse player as it is for a baseball pitcher or any other throwing or striking athlete.

Here’s another exercise to add to your workout routine.

Crazy Driver

Duration: 30 seconds

Sets: 2

Hold a plate or bumper plate at 9 o’clock and 3 o’clock. Keeping your arms straight, hold the plate in front of you at chest height. Turn the plate from side to side like a steering wheel, while keeping good posture — stand up straight, shoulders back.

Concentrate on keeping your head in a neutral position — not sticking out — and squeezing the muscles between your shoulder blades. Don’t lean back or arch your back to keep the weight elevated. If you can’t maintain good form for 30 seconds, either lower the weight or work at the same weight until you can reach the 30-second mark.

The exercises outlined for shooting harder are supplemental to your base strength training program. Perform them at the end of your workout, two or three times a week.

Paul Rabil’s Thoughts on Shooting Harder

Driving my back leg through your target is the most important thing for me when trying to add speed and power to my shot. If I shoot with just my upper body, I’m limiting myself; I need to use my entire body, similar to a baseball pitcher, or a tennis player on first serve. Here are some steps:

1. Crow hop into your time and room shot, creating a nice athletic base for balance and power.

2. Reach back with your shooting shoulder to gain some momentum and torque, while rotating your hips.

3. Simultaneously, as you bring your stick through your target, rotate your hips around fast enough so your back leg ends up pointing directly at your target. To do this properly, release your muscles as if you’re firing a catapult.